No Bench Dumbbell Workout Plan with PDF

When it comes to training at home, there’s no best equipment than dumbbells. Dumbbells are easy to use, customizable, provide a full range of motion, and allow you to perform various exercises for every muscle group throughout the body.

However, you need a well-designed workout plan to train in an organized manner and achieve your fitness goal with dumbbells only.

In this article, I’ve shared a weekly no bench dumbbell workout plan to help you build strength and mass and enhance overall fitness.

So, if you’re looking for an easy-to-follow and effective dumbbell home workout plan that requires no bench, check out this ultimate guide.

I’ve designed various workout programs for different people. For examples:

  • 2 Day Full Body Workout
  • 3-Day Upper Lower Split
  • 4-Day Push/Pull Split
  • 5-Day Mix Workout
  • 6 Days PPL Split

Whether you work out two or six days a week, you can download one of the routines depending on your fitness level and needs.

If you want to design a dumbbell no-bench workout plan, you’ll first need to compile a list of all exercises you can do without a bench.

For that, you can save the below exercises:

It would be great to incorporate some bodyweight exercises in your program to make it more productive.

Okay, let’s uncover the workout plan. I’ve also attached the PDF at the bottom so you can download it to use in the future.

2-Day Full Body Dumbbell Workout Plan without Bench

Dumbbell Workout For Beginners

You can follow the 2-day dumbbell workout program to maintain and improve your fitness.

You’ll do the workout on Monday and Thursday to complete your weekly schedule in this routine.

It includes six to eight exercises in each training session that will hit every muscle group throughout the body.

As it is a full-body workout program, try to keep the interval time as little as possible between sets.

Duration: 45-60 minutes

Day 1

WorkoutRepsMuscles Worked
Dumbbell Squat15 x 3Quads
Dumbbell Floor Press15 x 3Chest, Triceps
One-arm DB Tricep Extension10 x 2Triceps
Dumbbell Overhead Press15 x 3Shoulder
Dumbbell Lateral Raises10 x 3Shoulder
Dumbbell Bent-over Row10 x 3Back
Dumbbell Biceps Curl15 x 2Biceps
Twice a week dumbbell only workout plan

Day 2

WorkoutRepsMuscles Worked
Dumbbell Deadlift8 x 3Quads
One-arm Dumbbell Row10 x 2Back
Dumbbell Reverse Fly10 x 2Back, Shoulder
Dumbbell Pullover10 x 2Back, Chest
Dumbbell Overhead Press15 x 2Shoulder
Dumbbell Floor Press15 x 2Chest, Triceps
Dumbbell Wood Chop10 x 2Oblique
Dumbbell Leg Curl10 x 2Glute, Hips

You can replace some exercises from the above routine in the subsequent weeks.

Once you complete the two-day workout plan for the desired amount of time, you can start the three-day routine.

3 Day Upper/Lower Dumbbell Workout Plan For Lean Mass

Single arm Dumbbell Hammer Curl

The three-day workout plan is suitable for all fitness enthusiasts, from males to females and beginners to intermediate.

Let’s take a look at the summary of the program.

Workout TypeUpper/Lower Split
GoalBuilding Lean Mass
Day 1Chest, Triceps, Shoulder
Day 2Legs
Day 3Back, Biceps, Core
Rest Between Sets1-2 min
Suitable forMen and Women

Here’s the plan.

Day 1 – Upper Body

Dumbbell Floor Press15 x 3Chest, Triceps
Dumbbell Upward Fly10 x 2Chest
Dumbbell Overhead Press15 x 3Shoulder
Dumbbell Lateral Raises15 x 3Shoulder
Dumbbell Rear Delt Fly10 x 2Shoulder
Incline DB French Press10 x 3Triceps

Day 2 – Lower Body

Dumbbell Squat15 x 3Quad
Dumbell Lunges10 x 2Quad
Dumbbell Leg Curl10 x 3Ham
DB Romanian Deadlift10 x 2Ham
Dumbbell Glute Bridge10 x 2Glute
Dumbbell Calf Raises15 x 2Calves

Day 3 – Upper Body

Bent-over Dumbbell Row15 x 3Back
One-arm Dumbbell Row10 x 2Back
Dumbbell Biceps Curl15 x 3Biceps
Dumbbell Hammer Curl10 x 2Biceps
Straight-arm Crunches10 x 2Core
Dumbbell Plank Drag15-sec x 2Core

Once you finish three-day no-bench dumbbell training, you can move on to the next one, which includes training four times a week.

4 Day Push/Pull Dumbbell Training With No Bench For Mass

No Bench Dumbbell Workout Plan

Push-pull training is one of the popular split among the fitness community. It involves doing push exercises on one day and pull exercises on the other.

Floor press, dumbbell squat, glute bridge, and overhead press are some popular push movements, while deadlift, dumbbell row, and bicep curl are examples of pull movements you can do without a bench.

Push exercises work on the chest, shoulder, triceps, glutes, and quads. On the other hand, pull exercises target the back, biceps, rear shoulder, and hamstrings.

Let’s see how to do a 4-day dumbbell push-pull exercise routine without a bench.

Interval Time Between Sets: 1-2 min

Day 1 – Push Workout

Dumbbell Floor Press15 x 3Chest
Glute Bridge Floor Press15 x 2Chest & Legs
DB Overhead Press15 x 2Shoulder
Overhead Tricep Extension10 x 3Triceps
Dumbbell Squat15 x 3Squat
Dumbbell Lateral Raises10 x 3Shoulder

Day 2 – Pull Workout

Dumbbell Deadlift10 x 3Back
Pendlay Row10 x 3Back
One-arm DB Row10 x 2Back
Dumbbell Curl10 x 3Biceps
Hammer Curl10 x 2Biceps
Dumbbell Reverse Crunches10 x 2Core

Day 3 – Push Workout

Dumbbell Sumo Squat12 x 3Legs
Dumbbell Push Press10 x 3Shoulder
Lying Tricep Extension10 x 2Triceps
Dumbbell Front Raises10 x 3Shoulder
Dumbbell Lateral Raises10 x 3Shoulder
Floor Hip Thrust10 x 3Glutes

Day 4 – Pull Workout

Dumbbell RDL10 x 2Hamstring
Pendlay Row10 x 2Back
Dumbbell Upright Row10 x 2Back, Shoulder
Dumbbell Pullover15 x 2Back, Chest
Alternate Bicep Curl10 x 2Biceps
Hammer Curl10 x 2Biceps
Dumbbell Wrist Curl15 x 2Wrist

Those who like to train the upper body and lower body separately can check out this 4-day split workout.

5 Day Dumbbell Workout Without Bench for Strength and Gain

Dumbbell Workout No Bench

If you want to beef up mass and increase strength at home, you may challenge yourself with a five-day workout plan.

In this 5-day workout program, you can work on your large muscles two times a week, such as your chest, back, and leg, and small muscles once a week, such as the biceps and triceps.

This routine also includes a combination of compound and isolation exercises to target the muscles from every angle and stimulate muscle growth.

Here’s the weekly 5-day dumbbell no-bench workout schedule:

  • Monday – Chest, Triceps, and Calves
  • Tuesday – Back, Biceps, and Hamstrings
  • Wednesday – Quads and Core
  • Thursday – Rest
  • Friday – Chest and Shoulder
  • Saturday – Back, Quads, and Glutes
  • Sunday – Rest

Rest Between Sets: 1-2 min

Day 1 – Chest, Triceps, Calves

Workout Reps
Dumbbell Floor Press15, 12, 10
Hip Bridge Floor Press10 x 3
Dumbbell Floor Fly10 x 3
Triceps Kickback10 x 2
One-arm Overhead Triceps Extension10 x 2
Dumbbell Calf Raises15 x3

Day 2 – Back, Biceps, Hamstrings

Dumbbell Deadlift6 x 3
One-arm Dumbbell Row10 x 3
Bent-over Dumbbell Row10 x 3
Dumbbell Reverse Fly10 x 2
Dumbbell Biceps Curl15 x 3
Dumbbell Hammer Curl10 x 2
Dumbbell Leg Curl15 x 3

Day 3- Quads and Core

Dumbbell Front Squat15 x 3Quad
Forward Lunges10 x 3Quad
Leg Extension10 x 3Quad
Dumbbell Wood Chop10 x 2Core
Dumbbell Crunches10 x 2Core
Dumbbell Reverse Crunches10 x 3Core

Core workouts will be done in two rounds.

For example, you’ll do the four exercises, ten reps each in the first round, and then repeat one more time to complete two rounds.

Day 4 – Chest and Shoulder

Dumbbell Floor Press15 x 2
Dumbbell Floor Fly15 x 2
DB Floor Pullover10 x 2
Dumbbell Overhead Press15 x 2
Dumbbell Front Raises10 x 2
Dumbbell Lateral Raises10 x 2
Dumbbell Upright Row10 x 2
Shoulder Shrug10 x 2
5 day dumbbell workout without bench

Day 5 – Back, Quads, and Glutes

Bent-over Dumbbell Row15 x 2
Dumbbell Superman Pull10 x 2
Neutral Grip DB Bent Over Row15 x 2
Dumbbell Lateral Squat15 x 2
Dumbbell Reverse Lunges10 x 2
Dumbbell Glute Bridge15 x 3

Once you complete the five-day workout plan for a couple of months, you can move on to the six-day dumbbell workout plan.

No Bench Dumbbell Workout Plan PDF

You can download any of the above PDFs depending on your needs.

If you want to integrate bodyweight exercises, you can follow this dumbbell and bodyweight workout plan.

If you want a workout routine that includes resistance bands, dumbbells, and bodyweight exercises, you can follow this 10-week home workout routine.

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Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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